August 15th, 2018

Barbell
A. Power Clean w/ Pause at knee and pause in catch + Push Jerk; 50%x2; 60%x2; 70%x2
B. Power Clean + Push Jerk; (75%x1; 80%x1; 85%x1) x3 waves — all on the minute
C. Split Jerk; 80%x1; 85%x1; 90%x1
D1. Bench Press; 65%x2; 72.5%x2;
77.5%x5 reps x 4 sets — max reps on last set leaving 1-2 in the tank
D2. Snatch Lift-Off; w/ pause at knee and slow lowering; 90% (of Snatch) x2x4

Accessory
Banded Hamstring Curls x 10×2
Reverse Snow Angels x 15×2
Side Plank Rotations x 20×2

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August 14th, 2018

Warm-up
Crossover Symmetry
TGU x 5/side
Crawl Sequence (bear, reverse bear, crab walk, spiderman)
Ring Thing Muscle Ups x 10-15 reps – work through each position

Gymnastics/Core Work
A. 3-4 Strict MUs
Rest 30 seconds
4-7 Kipping Ring MUs
Rest 30 seconds
6-10 Strict Toes to Rings
Rest 2:30
x 3 sets
B. Strict deficit HSPU x 1-2 reps OTM x 8
C. OTM x 12:
Min 1: False Grip Kettlebell Hold x 20 seconds
Min 2: Maltese Raises x 10-12 reps (https://youtu.be/lmlVTOUDXpU)
Min 3: Alternating Leg V-Ups x 30 seconds

Barbell
A. Snatch Balance; 50%x3; 60%x3; 70%x3; 80%x2; 90%x1; 100%x1x2 (% based off Snatch)
B. Hang Snatch + Snatch; 1+1RM*; 90% (of that) x 1+1 x 3 sets (*leave a little in the tank this week; your goal will be to beat this number next week) — drop and reset between reps each time
C. Back Squat; 3-RM*; 90% (of that)x3x3 (same protocol as above)
D1. Wide Grip Bent Over Row x 8-10 x 3 — up 5% from last week
D2. Front Rack Barbell Step Up x 6/leg @30X1 x 3 sets — up 5% from last week

Conditioning (if you have the time/energy)
12-9-6
Bar MU
Hang Squat Cleans @165/115

Optional Additional Conditioning Session
500 Meter ski
Rest 2 minutes
x 8 rounds

**same pace for all, work on steady breathing

August 12, 2018

Activation/ROM work
Single Arm Upright Row x 10/side x2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20/30 seconds/side x 2

Gymnastics
A. Circular Scap Pull-ups x 5-7 reps each direction x 3 sets
B. Wall Facing Strict HSPUs x 3-5 reps x 3-4 sets
C. Strict Toes to Bar x 5 reps w/max L-sit hold on last rep x 3 sets

Barbell
Technique Primer:
Tall Clean + Front Squat w/Pause + Hang Clean from pause below the knee; 2+2+1 x 3 sets, building
A. Clean; 70%x1 OTM x 5; 75%x 1 OTM x 5; 80%x1 OTM x 5 (should be performed on continuous running, 15 minute clock)
B. Deadlift; 70%x5x6; rest 2 minutes

Conditioning
For time:
10 Rope Climbs
20 Turkish Get Ups w/ 50/35lb DB (alternating arms)
400 Meter Farmer’s Carry @32/24 kg each hand

August 11th, 2018

Activation Work
Single Arm Bottom’s Up Overhead KB Carry x 100ft/side x 2
Prone I.Y.T’s x 5/side x 2
Powell raise x 10/side x 2

A. Push Press; 60%x3; 70%x3; 80%x3x3 ** can go up on last sets if feeling good
B. Landmine Press x 8/side x 3 sets @21X1
C1. Sorenson Hold x 30 seconds (weighted) x 3 sets
C2. Single Arm Trap-3 Raise x 8/side x 3
C3. Banded Face Pulls x 12-15 x 3 sets

Conditioning
3 sets @80-85%:
15 GHD Sit-ups
20 Double Unders
15/10 Kipping HSPUs
20 Double Unders
20/15 Cal Bike
Rest 3 minutes b/t sets

Rest 5 minutes, then..

Every 3 minutes x 5 sets:
200 Meter Run
10 Burpee Box Jumps Overs @24/20″

August 10th, 2018

Warmup
Side lying db ext. rot. x 10/side x 2
DB high pull x 10/side x 2
Powell raise x 10/side x 2
Side lying banded clam shells x 20/side

Gymanstics:
A. Jefferson Curl x 4-5 x 3 sets @slow tempo
A1. Lean Away CTB Pull-ups x 2-5 reps w/slow lowering x 3-4 sets

A2. Strict Bar Dips x 7-10 reps x 3-4 sets
C. L-Sit on Rings; accumulate 90 seconds (scale to tuck if you need to)

Barbell
Technique Primer:
Slow Snatch Pull (5 seconds to hip, then extend) + Hang Snatch from pause at 2″ off ground + Snatch Balance; 1+2+1 x 3 sets, building
A. Snatch; 70%x1 OTM x 5; 75%x 1 OTM x 5; 80%x1 OTM x 5 (should be performed on continuous running, 15 minute clock)
B. Snatch Pull; 85%x3x3
C. Front Squat @40X1; 70%x3; 75%x3x3

Conditioning
8 minute amrap:
4 Ground to Overhead @185/125
4 Bar Muscle-Ups

Optional AM/PM Session
5k Row @85%

August 8th, 2018

Skill Work
Kick-up to Freestanding HS Hold x 60-90 seconds of holding accumulated
Hollow Hold x 20 seconds x 3 — perfect position here
Arch Hold x 20 seconds x 3 — same

Barbell
A. Power Clean w/ Pause at knee and pause in catch + Push Jerk; 50%x2; 60%x2; 70%x2
B. Power Clean + Push Jerk; 75%x1 OTM x 3; 80%x1 OTM x 3; 85%x1 OTM x 3
C. Split Jerk; 80%x2x4
D1. Bench Press; 70%x5x6 — max reps on last set, leaving 2-3 reps in the tank.
(if you achieved more than 8 reps on your max set @80% from July 25th, adjust your working max up by 1.25 pounds for every rep you performed over 8. Ie. if you performed 12 reps @80%, you would add 5 pounds (4 reps x 1.25 pounds) to your working max for this cycle).
D2. Snatch Lift-Off; w/ pause at knee and slow lowering; 80% (of Snatch) x3x6

Accessory Add-ins
Overhead Yoke Walk x 50ft x 3
GH Raises x 8-12 x 3

Optional PM Work
1200 Meter Run @ same pace as last week (3-5 seconds slower than your 3k pace/1000m)
Rest 4 minutes
x 4 rounds

August 7th, 2018

Warm-up
Crossover Symmetry
TGU x 5/side
Crawl Sequence (bear, reverse bear, crab walk, spiderman)
Ring Thing Muscle Ups x 10-15 reps – work through each position

Gymnastics/Core Work
A. 2-3 Strict MUs + 3-4 Kipping MUs + Slow Negative x 4 sets
B. Strict Deficit HSPUs x 2-3 reps x 4 sets
C. OTM x 9:
Min 1: False Grip Kettlebell Hold x 20 seconds
Min 2: Maltese Raises x 10-12 reps (https://youtu.be/lmlVTOUDXpU)
Min 3: Alternating Leg V-Ups x 30 seconds

Barbell
A. Snatch Balance; 50%x3; 60%x3; 70%x3; 80%x2; 90%x2 (% based off Snatch)
B. Hang Snatch + Snatch; 60%x2; 70%x2; 75%x1x2 sets; 80%x1x3 sets
C. Back Squat; 70%x3; 75%x3; 80%x3; 85%x3
D1. Wide Grip Bent Over Row x 8-10 x 3
D2. Front Rack Barbell Step Up x 6/leg @30X1 x 3 sets

Conditioning
300 Meter Ski
30/20 CTB Pull-ups
300 Meter Ski
30 Toes to Bar
300 Meter Ski
30 Pistols
300 Meter Ski
30/20 CTB Pull-ups
300 Meter Ski

Optional Additional Conditioning Session
1:20 Assault Bike
40 Seconds Rest
x 10 rounds
**same pace for all, work on steady breathing — low stress here